Strength
1a) Bench Press: 4 x 6-8 ea. @ 70% Rest 60s.
1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s.
Metcon
AMRAP 32 w. a partner:
Row 5k
Then AMRAP:
10 Hang Power Snatch (75, 55)
8 Squat Thrusts
6 T2B
L2: (65, 35) (Knee Lifts)
L1: (35, 25 Russian Swings) (Knee Lifts)
*Score = 5k Row time + Rounds/Reps
*AMRAP work one athlete completes a full round at a time
*Alternate Scaling Options
5k Row = 5k Run, 25 Minute Bike